sumner crossfit

2018 Crossfit Open Recap

Wow, so just like that the 2018 Open came and left. In 5 short (but also quite long) weeks, we saw so much commitment and dedication, a ton of PR's, hustle and heart, and most importantly, we saw our community come together. The best thing about the Open every year, is those Friday Night Lights evenings when we can all come together as 1 big group, and workout and cheer each other on. We love seeing your friends and family get to come and watch you guys show off all of your hard work! We truly our a community here, these are your friends and family and we want everyone to feel as though when they come into the gym, they can feel safe and comfortable and know they're going to have some fun that day. When we are able to go through 5 weeks of hard work like that, it really helps strengthen and build our little community we have inside of our SCF walls. We first want to give a big thank you to all of our coaches and JUDGES who gave their time to help us out this year. Every WORKOUT completed (and in many cases redone) required a judge, that is someone who gave up their personal time to come in and count your reps for you. Without our judges, this would have been impossible. So just a big THANK YOU to you guys! (If you had a judge who consistently scored you week to week, you should say thank you to them!

Usually at the end of the open we start putting together an 'End of the Year Party'. We realize that "End of the Year" parties are typically done in December/January BUT for us in the Crossfit world, we really see this season of competition as the end of our year. We train all year long, and the Crossfit Open is our opportunity to test out our abilities and see how much we have improved over the year. What we saw this year was SO. MUCH. DAMN. IMPROVEMENT. It was really, very cool to see. We hope those of you who competed are also able to look at your performance and see your own improvement over the year. For those of you who took part in your very first Crossfit Open (first off, congratulations) and second off, think about where you were 1 year ago and if you could have done what you just did. Our guess is probably not at the level you just did, and that your hard work in the gym is paying off! Our gym has made leaps and bounds at all levels this year and we just wanted to say GOOD JOB! The best news is, we are not done yet. So our "End of Year" party will be put on hold while we finish out this competition season. 

A little recap: our gym competed in the West Coast region this year of the Crossfit Open. Of the 3,666 teams worldwide, there were 473 teams in our region that we competed against. Of the 473 teams in our region, our gym placed 23rd OVERALL. Each week our top 2 RX male/female scores were used to score our gym points. What's really amazing about our gym, is we saw a bunch of athletes score for our gym. We had David Paulson and Mel Stoehr bring the muscle with some heavy cleans, Anna Brahs racked up a point with her handstand walking abilities- this all to say that everyone's strengths were able to contribute to our gym as a whole. This was a team effort. We had 2 athletes place in the top 100 in our region. Danika Lawson finished 62nd in our region for females, and Mike Abgarian finished 46th- freaking studs. 

Moving forward we will be sending 2 females and 2 males to compete on behalf of the gym at the West Regionals. We will also have an alternate for each. For the girls, we will be sending Danika Lawson, Gina Paulson and Mel Stoehr. For the guys, we will be sending Brian Levesque, Tyson Rickerson, and Dan Johnston. Their training over the next few weeks will be focused on team training- synchronization, transitions, working as 1 unit. 

West Regionals will take place May 25-27th in Del Mar, California. This is Memorial Day Weekend (so why not take a little trip guys!?) It'll be 3 days long, down in the California sunshine, and it will all go down at Del Mar Arena (2260 Jimmy Durante Blvd Del Mar, CA 92014, US)  You can get tickets into the arena here, they are $35/day or $90 for the entire weekend. We are currently getting the team booked down there, and have heard from many of you who are looking at booking weekend trips down for the event (that is SO AWESOME!) 

This is an exciting thing for our gym, but it also comes with some expenses. Each affiliate has a fee to send to their team to regionals, then getting the team there, as well as lodging for the weekend, it adds up. We want to be able to send a team and have our gym represented as one of the best in the region, so we will be putting together a few fundraising activities to help us send our team. Stay tuned for more information on this! 

We just wanted to pop in here to 1. CONGRATULATE EVERYONE on such an amazing 2018 Open. Truly, you guys were awesome. 2. Update everyone on where we finished and what's next! and 3. Get out some information on regionals in case any of you weren't sure what that was all about! 

If you have nay questions, you can reach out to Carrie or one of the coaches! 

Member Spotlight: Danika Lawson

Name: Danika Lawson

Nickname: Flawson, DLaw

Where Are you From? : Edgewood, WA

When Did you Start Crossfit?: April 2013

Most frequented class time: 9AM & 4PM

Occupation and/or Hobbies : Occupation: Firefighter
Hobbies: Eating, drinking coffee, hanging with my cats, trap shooting, playing basketball, water skiing & anything that involves warm weather & the lake!


If you had to write an "About Me" what would it say?: I grew up playing every sport imaginable (including dance) but my favorite was always basketball. During my undergrad I played basketball for Saint Martin's University. While I was working on my Master's in Business I ran Cross Country & Steeplechase for the Saints as well. Before becoming a firefighter I worked at Nordstrom & in Dialysis. I'm engaged to this guy named Tyson Rickerson - you guys might know him :) We are getting married on 8.18.18!

Do you have any pets? : Oh we've got some fluffballs fur sure & they all have Instagrams! 
Oatmeal & Mush the Ragdoll kitties & Macaroni the Bulldog!

Screen Shot 2018-02-13 at 8.08.50 PM.png

Favorite Movements or Workouts: Box Jumps, Wallballs, Running & Chest to Bar!

Least Favorite Movements or Workouts : Handstand Push-ups, anything strict, L-Sits & Frantasy Land.

2 Goals you're working on: Qualifying for Regionals 2018
Improving my Strict HSPU & MU

Favorite Cheat Meal: Pizza & Redvines! I also love baked goods - muffins, bagels, a loaf of bread :)

Biggest Crossfit / Fitness Achievement so far : Qualifying for Regionals in 2016 (& then disqualifying myself - haha oops)!

Something people at the gym probably don't know about you: I took up Muay Thai in 2012 & if this kid named Tyson wouldn't have tricked me into trying this thing called "CrossFit" I would probably be somewhere fighting instead of hanging out at Sumner CrossFit all the time! :) I also love shooting. My favorite is trap shooting with my 12 gauge shotgun but I also have a Springfield XDM 9mm.

What’s the strangest talent you have?: I can fold my ears in! :)

If you could have any one superpower, which would you choose?: I would want to be the female version of Thor!

Favorite Color: Lime Green

Favorite Emoji: Laughing Cat

Anything else !?: Thank you so much for the nomination! Everyone at Sumner CrossFit motivates me daily to be better. I love our community. Coming in & working out with you all is always one of the highlights of my day!


Nominate the next Member Spotlight!

Member Spotlight: Dustin Stoker

Name: Dustin Stoker

Nickname: Big D

Where Are you From? : Auburn but I live in Sumner

When Did you Start Crossfit?: 2013

Most frequented class time: 5 pm

Occupation and/or Hobbies : I work for the Northwest Seaport Alliance as COO. I have worked in the shipping industry for almost 19 years. Working in the shipping industry has been great. It has allowed Callie (my wife) and I to live in 5 different countries and visit over 25.

If you had to write an "About Me" what would it say?: I was born in Oklahoma. In fact, most of my family is from Oklahoma and Texas. My parents moved here with my Grandparents when I was 6 months old and settled in Auburn. Callie and I went to High School together but didn't meet until my Freshmen year in college. Both of us graduated from the University of Washington. 

In 2005 we moved to Huntington Beach where we lived for almost 4 years. We then had the opportunity to move overseas. We have lived in Holland, Oman, United Arab Emirates, and Canada. We then moved back home to Sumner in 2013. Our three boys, ages 9, 6 and 5 were all born in foreign countries (Holland, UAE and Canada). 

We plan on staying in Sumner and raising our children. We moved into a house and are starting a little hobby farm. Our three boys love living a rural lifestyle!

Do you have any pets? : We have a 7 month old Cane Corso named Bella. We also have 17 chickens. We plan on adding some goats, cows, and maybe some pigs...and who knows after that!

Screen Shot 2017-11-12 at 5.27.21 PM.png

Favorite Movements or Workouts: My two favorite moves are deadlifts and rowing. Mainly because I am pretty good at them.

Least Favorite Movements or Workouts : Thrusters, thrusters and thrusters. Mainly because I suck at them.

2 Goals you're working on: I love working on weaknesses in the gym. I have been trying to improve my HSPUs and MUs. I worked on double unders for well over a year and have finally turned a corner in the last 6 months. I am also working on my mobility. 

On a personal note I try to work on life balance. I focus on priorities of faith, family, health and career.

Favorite Cheat Meal: Pizza or a burger and beer

Biggest Crossfit / Fitness Achievement so far : Everyday is an achievement in CF.

Something people at the gym probably don't know about you: I weighed 285 lbs when I was about 25. Weight issues run in my family. I lost 85 lbs over 7 months (basically not eating). I have worked for the past decade to build back strength and fitness after my weight loss. It has been a cool journey and one in which I am always trying to learn new things about fitness and nutrition. CrossFit has helped me get in the best shape I have been in since High School.

When not working or at the gym, you can be found doing...: Hanging with my family...maybe doing work on my tractor around Stoker Ranch.

What is one thing still left on your bucket list?: I don't have a bucket list per se. Callie and I want to raise our boys into good God fearing young men and continue to say yes to adventures. Adventures can be a small as going camping to jumping on a plane and visiting a new country.

If you could have any one superpower, which would you choose?: Eat anything I want and have a six pack.

Dustin is an amazing father and husband. He is passionate about Crossfit and is always in a better mood after a good workout (thanks Barry!)
— Callie Stoker
Dustin has a great attitude, especially when it comes to doing the things he isn’t great at. Always gives a full effort every time he is at the gym.
— Coach Barry


Have you seen someone going great things lately in the gym and you think they should be spotlighted? Or is there anyone you don't know very well but want to learn more about the? Nominate them here and we will take care of the rest! 

Cascade Classic Schedule 10/21

We have 8 athletes who QUALIFIED and are COMPETING in the Cascade Classic THIS WEEKEND! The competition is THIS weekend, Saturday October 21st. The first event kicks off at 8am, the competition will go all day long and with so many athletes competing you can stop in any time and cheer someone on! 

The event is at Magnuson Park 7400 Sand Point Way NE, Seattle, WA 98115

Our coaches who are not competing will be up there all day cheering them on, judging, and posting to social media so if you can't make it check in on Facebook and Instagram for updates! 


GOOD LUCK tomorrow athletes! 



Member Spotlight: Graeme Parnell

Name: Graeme Parnell


Where Are you From? : Originally Woomera, Australia (dad was in the Air Force)

When Did you Start Crossfit?: 2013

Most frequented class time: 6 PM woo hoo!

Occupation and/or Hobbies : Technical program manager (aka IT project manager)

If you had to write an "About Me" what would it say?: I have a wonderful wife and (almost) 8 year old son.
I only work to support my CrossFit and bagpiping habits. :)

Do you have any pets? : 3 cats, 2 geckos, fish, and a turtle

Favorite Movements or Workouts: Snatch
Box jumps

Least Favorite Movements or Workouts : Snatch
Box jumps

2 Goals you're working on: 185# snatch
405# deadlift
Sequential bar and ring muscle ups
Top 200 in the next Open :) Team Cerberus!
Qualify for American Ninja Warrior :)

Favorite Cheat Meal: Chocolate!

Biggest Crossfit / Fitness Achievement so far : Muscle ups

When not working or at the gym, you can be found doing...: Sleeping or watching Hulu or Netflix

What’s the strangest talent you have?: Bagpiping or juggling

What is one thing still left on your bucket list?: Visit Hawaii

If you could have any one superpower, which would you choose?: Flying

Favorite Color: Green

Favorite Emoji: poop!

There’s only positive things to say about Graeme! I appreciate that he is always in a good mood and smiling. Also, his commitment, attention to detail, and competitive drive make him fun to coach and take class with. Plus he plays bagpipes!! How many people do you know do that?!?
— Coach Mel
Graeme always comes to the gym with a great attitude. He is always pushing himself to learn new skills and he plays the bagpipes like a boss. He is an all around great guy.
— Coach David


Have you seen someone totally killin' it in the gym lately and think they should be spotlighted? Or maybe there is someone new that you don't know yet but want to! Send in a nomination for them here and we will take care of the rest! 

Member Spotlight: Merben Mercadal

Name: Merben Mercadal

Nickname: Merb

Where Are you From? : Auburn Washington

When Did you Start Crossfit?: A little over a year sgo.

Most frequented class time: 6 pm (Best class ever!)

Occupation and/or Hobbies : Occupation: facility maintenance technician

Hobbies: Crossfit, muay thai, and anything artsy fartsy.

If you had to write an "About Me" what would it say?: Married to a gorgeous Eva mercadal. I have 2 beautiful daughters Kiana Mercadal 12, and Sophia mercadal 4 yrs. Old. We love to camp when we can, and travel as much as possible.

Do you have any pets? : Just my 2 kids, their potty trained!

Favorite Movements or Workouts: Pistols

Least Favorite Movements or Workouts : Running!!! I hate running!!!
Kb swings
Sometimes thrusters!

2 Goals you're working on: I want to make it through a warm up without looking like I just ran marathon. 

Ring muscle ups (consistently) 
400 lb Back squat
225 lb snatch
Handstand walks

Favorite Cheat Meal: Hop jacks menu!

Biggest Crossfit / Fitness Achievement so far : Bar and ring muscle ups
Handstand push ups

Something people at the gym probably don't know about you: I hate spiders with a passion! 
Terrified of heights.

When not working or at the gym, you can be found doing...: Out with the family doing family things, like hitting buckets of golf balls at driving range and other athletic activities.

What’s the strangest talent you have?: I can walk and talk without falling.

What is one thing still left on your bucket list?: Learn to ride a motorcycle.
Sky dive

If you could have any one superpower, which would you choose?: Time travel

Favorite Color: Orange

Favorite Emoji: THE FINGER

Merben is a hard working member who is always showing up early or staying late after class to improve his abilities.
— Tyson Rickerson
He’s definitely some one who works really hard to get better AND likes to have fun while he does it. He’s constantly pushing himself to get better, not afraid to try new things, and always cracking jokes. (go team alicorn!)
— Gina Paulson


Member Spotlight: Carrie Rapp

Nickname: CareBear

Where Are you From? : Springfield, OR

When Did you Start Crossfit?: Just over 4yrs ago

Most Frequented Class Time: 9am

Occupation and/or Hobbies : CrossFit gym owner/coach, Fitness, reading/watching movies, hanging out with friends and family. Drinking coffee

If you had to write an "About Me" what would it say?: I'm married for the last 18years to my best friend David and we have 5 wonderful very different kids. I was an ACE personal trainer for over 3 years before CrossFit. I love coffee and cats. My favorite thing to do is going on drives with David and having lunch with friends after the gym. I love being a mom even when my kids drive me crazy. I love being home and lazy days on the couch.


Do you have any pets? : 3 cats, Neo, Trinity and Nahla
3 chihuahuas, Pixie, Godzilla, Rosie

Favorite Movements or Workouts: Squats, Pull-ups, Burpee Box Jumps

Least Favorite Movements or Workouts : Wall Balls, Karen

2 Goals you're working on: 

1. Outside gym: making more time for my husband and kids. Trying to find balance between work and home.

2. In the Gym: Progress with pushing my limits a little more slowly. Having goals but being safe and patient. And keep striving to make changes, learn from mistakes and make our SCF reach its full potential!

Favorite Cheat Meal: Ice cream

Biggest Crossfit / Fitness Achievement so far : Professionally: owning and successfully operating a CrossFit. 

Personally: that it's ok if my fitness goals are not the same as others, I have goals and I need to focus on achieving them.

Something people at the gym probably don't know about you: Maybe that I didn't play sports growing up, and I never really ever watch sports. And that I was heavy into running before CrossFit, and I only starting lifting regularly after I received my ACE personal training certification at a Globo gym 4.5 years before starting CrossFit.

When not working or at the gym, you can be found doing...: Hanging with my family. On the coach with a blanket, cup of coffee and a cat on my lap

What’s the strangest talent you have?: I don't know if it's strange, but I can remember lots of probably useless information.

What is one thing still left on your bucket list?: Travel somewhere outside of the US, like Italy, or Hawaii.

If you could have any one superpower, which would you choose?: Telepathy

Favorite Color: Red

Favorite Emoji: Smiley face 😂

“Carrie is as nice a person as you could ever meet, always greets you with a smile and is constantly working to improve the gym for our members and coaches.”
— Barry Carel
The thing I admire most about my mom is her patience to deal with people who sometimes don’t deserve it. Patience is something I’m still trying to perfect in my life and it helps that I have an extremely patient mom.
— Alyssa Rapp